Stand on one foot with a barbell across your upper back and raise and lower your heel to perform single-leg ankle plantarflexion, primarily working the gastrocnemius (calves) with assistance from the soleus.
How to do the Single Leg Standing Calf Raise (Barbell)#
- Place a barbell across your upper back and stand tall while lifting one foot off the floor so all weight is on the working leg.
- Brace your core and keep your torso upright to maintain balance.
- Drive through the ball of the working foot to raise your heel as high as possible, squeezing the calf at the top.
- Lower the heel slowly and under control until the ankle lengthens or reaches the floor level.
- Complete the prescribed reps, then switch to the other leg and repeat.
Muscles worked#
- Primary: Calves
Common mistakes#
- Using the free foot to push off or assist.
- Bouncing through the movement instead of moving slowly and controlled.
- Allowing the ankle to roll inward or outward.
- Leaning the torso excessively to gain momentum.
